What is Hyrox? If you like doing Tough Mudders or you’re a current or former CrossFit fanatic, you’re going to love the new and improved version of hardcore workouts that’s sweeping the world called “Hyrox.” A workout designed to adapt to various fitness levels, this impressive workout has a little bit of everything for everyone.

What Is Hyrox?

The new cult classic exercise routine that has taken the world by storm was conceived in 2017 by Christian Toetzke and Moritz Fürste. Held in Hamburg, Germany, the first race had about 650 competitors. Fast forward to today’s 175,000 worldwide participants, and you can see it must be popular for good reason. It’s a functional fitness “race” that combines strength training, high-intensity interval training, and endurance training. A Hyrox workout consists of eight different functional exercises interspersed with a kilometer of running in between each set of exercises (for a total of 8 kilometers).

Can All Fitness Levels Engage in a Hyrox Workout?

While originally limited to Germany, the Hyrox Championships now take place all over the world and are extremely popular. That said, it’s still a race which nearly all fitness levels can partake in. In fact, the Hyrox slogan is “The Fitness Competition for Every Body” because the exercises are all the same, done in the same order, and are generally safe to do for most fitness enthusiasts.

While the events can last between 60 and 90 minutes, you are encouraged to go at your own pace, as there is no set “start” or “end” time. Walk it or run it. There are no hard and fast rules prohibiting you from joining the race. You can go at your own pace. That said, there are different categories you can join if you’re up for the challenge:

Open—this will be more mainstream and is for general athletes across the board who are fairly fit. It will be the standard Hyrox race that’s considered to be achievable for most folks as long as you’ve been training sufficiently for the sport.

Individual Pro—this is for those athletes with experience and a higher level of fitness. It requires heavier weights in each category, making it more demanding than the Open category.

Doubles—here, you can team up with friends to conquer the challenge. Yes, you still all have to complete the eight one-kilometer runs, but the good news is that you get to split up the functional exercises between you.

Relay Teams—this involves four people and lets everyone participate in the race. Since the Hyrox races don’t have any time limits, a relay team is a great team function to do with friends, coworkers, or groups. All fitness levels can participate, and everyone gets to finish the race.

What Are the Benefits of Hyrox?

If you’re up for trying something new and Hyrox sounds like fun, you’ll be happy to know there are a lot of benefits to this workout:

Improve performance—even just training to get ready for this race will get you into tip-top shape. Since your practice exercises are the actual exercises in the race or they serve to support the exercise, you’ll always be improving your strength and endurance.

Find fitness friends—there’s nothing better than hanging out with like-minded people who share the same goals. Working together to train for the race as well as cheering each other on race day will go a long way toward fostering new friendships. And yes, you can even become part of the #hysociety.

Functional fitness—these movements are functional and will help you perform better in your everyday activities since there is so much focus on strength, mobility, and flexibility.

Burn off body fat—you won’t be able to help but burn off tons of body fat due to the intense nature of many of the exercises. From endurance to strength and muscle gains, you’ll become a calorie-burning machine.

What Are the Hyrox Exercises?

When you’re ready to try a Hyrox workout, you’ll be facing these eight basic exercises that make up the “functional” side of the plan.

SkiErg—this unique machine may be new to you and isn’t often seen in mainstream gyms (yet). Initially built to help cross-country skiers in training, this machine resembles a dual cable machine. However, the movement is constrained to a mostly downward and quick movement performed with straight arms. You’re simulating using ski poles. Work in time-based intervals, not in rep ranges, to do your workout. You’ll obviously use your upper body to go through the needed motions, but you’ll notice you also use your core and legs for balance and power. Aim for 1,000 meters.

Sled Push—this movement will require you to use your full body as you push a weighted sled forward. This functional exercise will task your whole body, working your quads, glutes, hamstrings, calves, shoulders, chest, triceps, back, and core. Aim for 50 meters.

Sled Pull—this is a lot like the sled push, but you’ll be pulling the sled toward you instead of pushing it away. Believe it or not, this type of exercise is actually a great way to strengthen your knees without putting a lot of pressure and gravitational force on them. Both the sled push and the sled pull will help burn calories and build strength, power, and endurance. Aim for 50 meters.

Burpee Broad Jumps (aka long jump burpee)—this plyometric bodyweight exercise activates muscle groups throughout the entire body. Start by standing with your feet hip-width apart. Bend over to place your hands on the floor in front of you, and then jump your feet back so you’re in the top of a pushup position. Then, jump your feet back to the original position and stand up. Finally, push your feet down explosively while swinging your arms to leap forward, landing in a deep squat position. Repeat the burpee movement and then jump forward again.

Rowing—this may sound “fun” at the onset—until you’ve been rowing for about a minute. Then you’ll realize exactly how tough this exercise can be! Aim for 1,000 meters.

Farmer’s Carry (aka farmer’s walk)—yes, you may have seen this exercise in the Strongman Competitions or even in your own gym, and it’s a tried and true strength builder. Aim for 200 meters.

Sandbag Lunges—for a new twist on an old staple, try these sandbag lunges. Aim for 100 meters while carrying a weighted sandbag on your back.

Wall Balls—just as it sounds, it’s throwing balls against the wall, but it involves a lot of squatting as well as some serious upper body strength. Aim for 100 throws.

Get Ready for Your First Hyrox with this Strategy

When you’re ready …

1. Ramp up slowly to running the 8 kilometers regularly. In fact, even better, shoot for being comfortable going for much longer distances. That way, when you “only” have to do the 8 kilometers, it’ll feel like no big deal!

2. Work through each of the functional exercises. Since these are the exact exercises you’ll be performing, it’s essential that you practice them. Get comfortable with the movements while you get stronger and faster at completing them.

3. Then, to beef up your abilities, include other exercises that will help you perform each functional exercise. For example, doing pushups, pull-ups, deadlifts, squats, glute extensions, lat pulldowns, and rows will help tremendously with your SkiErg, sled pushes and pulls, your rowing, and even your lunges. Working on your grip strength, shoulders, chest, triceps, upper back, and traps will help your farmer’s carry, rowing, burpees, and wall balls.

When you’re ready to sign up for your first Hyrox race, check out the hyrox.com website under “Find My Race” or check locally to see if this type of race has caught on in your area yet. Chances are really good that it has!